Feeling overwhelmed? Experts share 12 easy tips to help you feel instantly calmer

There is something about the tail-end of the year that sends even the easy-going into overdrive. And whether you are over-booked, over-worked or overwhelmed (or more likely all three), one of the first things to suffer is your nervous system – it is, after all, the part of you that decides whether you are calm and grounded or wired and panicked.

Your nervous system is constantly scanning your environment, deciding if you’re safe or under threat, and setting off the right physiological chain reaction. When it is dysregulated – pushed too far, for too long – you feel frazzled, reactive, anxious, or totally flat.

The good news? You don’t need a two-week retreat in the Alps to sort it. There are fast, effective ways to reset your nervous system in under five minutes. Whether you are mid-meltdown or just on the edge, experts share deceptively simple ways to switch gears…

Eat something sour

“Grab a lemon wedge, a sour sweet, or even a sip of vinegar if that’s all you’ve got. That sharp tang cuts straight through panic and snaps you back into the present. It’s a full-body jolt that interrupts looping thoughts and reminds your brain you’re here, alive, and okay.

“You can’t overthink and process sour at the same time, so this is a fast, strange little reset that works better than you would expect.” Amber Fieldgate, psychotherapist and Counselling Directory member

Engage in micro-movements

“Stillness can sometimes amplify stress. Instead, try ‘micro-movement regulation’: Slowly roll your shoulders, stretch your hands, or gently sway from side to side. These small, intentional movements stimulate proprioceptive feedback, essentially letting your nervous system know you’re in control.

“I often do this between consultations myself. It’s particularly useful when sitting at a desk or in traffic: barely noticeable to others, yet physiologically calming. By shifting muscle tension, you release subtle adrenaline build-up, helping restore equilibrium in under five minutes.” Dr Suzanne Wylie, GP and medical adviser for IQdoctor

Avoid deep breaths

“Contrary to popular belief, taking a deep breath can signal to the brain that it’s not safe and keep the body on high alert. Nasal breathing in a gentle way sends the opposite message – that the body can relax.

“A simple and powerful way to calm and down-regulate your nervous system is to breathe ‘light, slow and low’ through the nose. Breathe light means reduce the noise of your breath; breathe slow means reduce the number of breaths minute (aim for six to eight); breathe low means into the diaphragm, so you feel your ribs expanding. Do this all through your nose and lengthen your exhales.” Ramon Ghosh, breathwork teacher and founder of Evolve Breathwork

Put your feet up

“Lie on the ground with your legs up against the wall, while breathing out slowly. You may feel silly, but doing so quite literally grounds you. Also, having your legs up shows your brain that you can’t be in danger because it is not a position from which you can run or fight.” Dr Anna Colton, clinical psychologist

Do the cymba swizzle

“Your vagal nerves make up your parasympathetic nervous system, carrying messages between your heart, brain and digestive system. There’s a specific place on your outer ears where the vagus nerve is closest to the surface of your skin, known as the cymba concha. It’s possible to massage this area and help activate your vagus nerve.

“To do it, place the tip of one of your fingers into the front of the top of your ear. Gently massage this area with your finger in a circular direction – then reverse the direction of the circle. Some people say they find this action causes them to start yawning, or that they feel more relaxed. This shows that your parasympathetic nervous system is activated.” Dr Ravi Lukha, medical director at Bupa UK

Practise auditory reset

“Our hearing is directly wired to the nervous system, which is why certain sounds instantly soothe or irritate us. Step outside or open a window, and listen for layers of natural sound, birdsong, distant wind, passing cars. Focus on identifying three distinct sounds, one at a time.

“This brief auditory exercise pulls the brain from internal noise to external awareness, quietening the stress response. In my clinic, I call this an ‘auditory reset’: a simple, sensory reminder that you’re safe in the present moment, no equipment, no apps, just mindful listening for two or three minutes.” Dr Suzanne Wylie

Chew

“Chewing – whether on gum or a crunchy snack – can help regulate your nervous system in minutes. The repetitive motion activates the trigeminal nerve, which links closely with the vagus nerve, signalling safety to the body. It’s one reason animals chew or lick after stress.

“A few minutes of rhythmic chewing and focusing on the sensations can lower muscle tension and ease the fight-flight charge, helping you feel more settled.” Charlotte Bailey, psychotherapist and podcast host

Float your shoulder blades

“Tension around the shoulder blades can signal to the nervous system that the body is preparing to defend itself, putting you in a tense state.

“To help, sit or stand comfortably and imagine your shoulder blades sliding down and away from your ears, almost as if they are floating in warm water, making sure to keep your breathing slow and natural.

“Many people try to correct posture by pulling the shoulders back, but this can actually increase tension and alertness. Allowing the shoulders to soften instead reduces upper back effort and frees the breath, which gives the body a clear signal to relax.” Kurt Johnson, osteopath and clinical director at One Body LDN

Hum

“Humming vibrates the vagus nerve which stimulates the parasympathetic nervous system. Try closing your mouth and put your tongue on the roof of your mouth and make a low ‘hmm’ sound. You can try doing a song you like as well which may be more comforting.” Keiren Douglas, personal trainer at Nuffield Health

Sketch your environment

“It doesn’t have to be a masterpiece – it can be a doodle in the back of your notepad, or a sketch on a tablet or canvas. Taking time to pause, to regard your environment and do something creative can lower the amount of stress hormones in your body, reduce any muscle tension and quieten any niggles
in your mind.

“Focussing for five minutes on the task at hand – rather than on what you think you should be doing – may even leave you with a nice piece of art at the end.”
Dr Ravi Lukha

Gargle

“Probably not one for the office, this tip is best practised in your bathroom in the morning or evening and ideally with an empty stomach. Gargle until you gag or until your eyes water.

“This will reset your vagus nerve and activate the parasympathetic nervous system. Rinse and repeat.” Susan Smith, Psychotherapist and spokesperson for the UK Council for Psychotherapy (UKCP)

Try the slow blink

“If you are feeling stressed, stop what you are doing and blink slowly for 30 seconds. This is a cue of safety; our bodies only do it when we feel calm and it gently signals to your nervous system that you are not under threat.” Anna Mathur, psychotherapist and bestselling author

Source: The iPaper